EAT RIGHT TO PLAY RIGHT

Active children--whether simply on the go or on the playing field--have special nutritional needs. Although that goes without saying, young people often skip on the essentials, and need education and guidance on the importance of good nutrition.

Food choices have been shown to affect performance in the classroom as well as in sports. Here are some tips from Sara Wing, RD, and Health Programs Manager for Cabot Creamery Cooperative.

Start Smart - A breakfast of whole grains and protein may improve test scores. When time is a factor, a good breakfast is as easy as microwaving a whole grain tortilla with reduced fat cheese-a good "grab and go" meal. Apples with peanut butter also fit the bill.

Rehydrate Right - Instead of simply relying on sports drinks, reach for water and orange slices or bananas to rehydrate, refresh and refuel.

Pay Attention to Post - Activity-Reach for dairy. It′s filled with essential nutrients, including calcium, Vitamin D, protein and potassium that help to rebuild bones and muscles. Dairy choices include chocolate milk, yogurt (try smoothies), or cheese pieces. A great deal of research has found that post-activity protein especially aids muscle recovery.

Build Balance and Strong Bodies - Make sure that every meal is made up of at least three food groups (e.g. meat or fish, whole grains, vegetables), and at least two food groups for snacks.

You can learn a lot from the pros. In preparation for the first season of Women′s Professional Soccer, when Sky Blue FC players "chow down" before practice or scrimmages, they eat as a team. Experience has proven that the camaraderie of group or team meals encourages more regular, healthful eating. This is especially true for young people, who are at risk for skipping meals, or filling up on nutritionally deficient snacks. And, too, it′s just more fun to eat together as a group.